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5/3/1 Powerbuilding - Simplest Strength Format

by Steve R.
218 athletes joined

Program Description

This is my take on the 5/3/1 Simplest Strength Template from the 5/3/1 book. Really wanted to try out 5/3/1 to get back to basics and work at a lower rep range, focus on some singles and also building up my OHP. When putting in ORM for the first time be sure you are doing 90% of your actual ORM to be a training max. You can then rerun the program by adding 10lbs for lower exercises and 5lbs for upper exercises after each cycle.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 01, 2024 12:50
  • Last Edited
    Sep 14, 2025 01:45

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.6%
Front Delts
10.6%
Triceps
9.7%
Hamstrings
9.3%
Quadriceps
8.4%
Abs
7.1%
Upper Back
7.1%
Lower Back
7.1%
Chest
6.6%
Middle Delts
6.6%
Biceps
5.8%
Lats
4%
Calves
2.2%
Rear Delts
2.2%
Forearms
1.8%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
75%
80%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 8
6
Skull Crusher
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 8
6
Skull Crusher
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 8
6
Skull Crusher
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 6
4
Face Pull
3
10-12 reps
RPE 6
5
Skull Crusher
3
10-12 reps
RPE 6
6
Hammer Curl
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
75%
80%
2
Squat (Barbell)
1
AMRAP
85%
3
Stiff Leg Deadlift
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Back Extension
3
10-12 reps
RPE 8
7
Sit Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Stiff Leg Deadlift
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Back Extension
3
10-12 reps
RPE 8
7
Sit Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Stiff Leg Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Back Extension
3
10-12 reps
RPE 8
7
Sit Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Stiff Leg Deadlift
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Leg Extension
3
10-12 reps
RPE 6
4
Lying Leg Curl
3
10-12 reps
RPE 6
5
Back Extension
3
10-12 reps
RPE 6
6
Sit Up
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
75%
80%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Bench Press (Close Grip)
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
4
Upright Row (Barbell)
3
10-12 reps
RPE 8
5
Kroc Row
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
4
Upright Row (Barbell)
3
10-12 reps
RPE 8
5
Kroc Row
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Overhead Press (Barbell)
1
AMRAP
95%
3
Bench Press (Close Grip)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Upright Row (Barbell)
3
10-12 reps
RPE 8
5
Kroc Row
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Close Grip)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Upright Row (Barbell)
3
10-12 reps
RPE 6
4
Kroc Row
3
10-12 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 6
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
75%
80%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
4A
Front Raise
3
10-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
10-15 reps
RPE 8
6
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 8
7
Side Bend (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Front Squat (Barbell)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
4A
Front Raise
3
10-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
10-15 reps
RPE 8
6
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 8
7
Side Bend (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4A
Front Raise
3
10-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
10-15 reps
RPE 8
6
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 8
7
Side Bend (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3A
Front Raise
3
10-12 reps
RPE 6
3B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6
4
Standing Calf Raise
3
10-15 reps
RPE 6
5
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 6
6
Side Bend (Dumbbell)
3
15-20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
80%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
4
Leg Extension
3 Sets
10-12 Reps
@8
5
Lying Leg Curl
3 Sets
10-12 Reps
@8
6
Back Extension
3 Sets
10-12 Reps
@8
7
Sit Up
3 Sets
10-12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
80%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
4
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@8
5
Face Pull
3 Sets
10-12 Reps
@8
6
Skull Crusher
3 Sets
10-12 Reps
@8
7
Hammer Curl
3 Sets
10-12 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
80%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
4
Upright Row (Barbell)
3 Sets
10-12 Reps
@8
5
Kroc Row
3 Sets
10-12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
80%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
4A
Front Raise
3 Sets
10-12 Reps
@8
4B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
5
Standing Calf Raise
3 Sets
10-15 Reps
@8
6
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
@8
7
Side Bend (Dumbbell)
3 Sets
15-20 Reps
@8